Stretching, and congrats to Stephen
Sep. 1st, 2007 10:54 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
neadodsIt's the perfect day to be at the rennfaire, so of course *today* is the one I spend inside doing housework, as opposed to the pressure cooker that was last weekend. Oh, well, at least this means I can keep all the windows open and air out the house. There's a very scary list of things to do and only 3 days to do them in.
Who News:
Congratulations to The Mighty Moffat, who has his second Hugo for "The Girl in the Fireplace" (Dramatic presentation, short form). I will be happy for him and rise above the fact that I wanted School Reunion to get it, and that I think Blink is a better script. (Since Blink is going to be eligible for next year's Hugos, I'm fully expecting Stephen M to get a hat trick.)
Exercise - Wake Up w/Yoga
The morning yoga thing? SUCH A FANTASTIC IDEA! You don't need anything special - no yoga mat, no yoga clothes, just whatever you sleep in and your bed and maybe a pillow, and it builds from "ugh, the alarm is on" to getting you ready to get out of bed.
My routine, which runs about 6ish minutes, has been stitched togetherFrankenstein- quilt-like from multiple sources:
The book Yoga in Bed: 20 Asanas to do in Pajamas, which I highly recommend. There is a website for the DVD, which has a couple exercises as a teaser; click the upper left corner.
The book Travel Yoga, which I don't particularly recommend, but I'm doing my best to get my money's worth.
Pajama Yoga on YouTube, where a middle-aged woman does a series of exercises while her bread is in the toaster. We see more of her stomach than strictly necessary, but the concept is great.
Bedtime Yoga on YouTube by some model I've never heard of. There's a certain "I have five brain cells but I'm trying to impress you with my gravitas" about this, but the exercises are sound and clearly shown.
Namaste Yoga Video 5 minute Preview on YouTube. The New Age Deep Meaning drips from every overproduced visual moment - they lost me on "movement phrase," which is just ridiculous, and "today's dynamic flow" *almost* made me turn it off - but the images are clear and that twisted side stretch was something I hadn't seen before. Also, it's much better than the side twist in the pajamas book because it is less likely to bonk me into a cat wondering WTF I'm doing instead of jumping up to produce breakfast. (I am quite likely to chase down and purchase this DVD... and watch it with the sound off.)
The book Stretching in the Office, which I'm telling you right now is a waste of money and paper, and if postage wouldn't eat up the price of returning it, I would. It's all basic stretches that you can find on the web, and a good half of it is the manual for software that isn't included - they're hoping that you'll just up and download it (for an extra fee, of course.)
1- Toe curls. When the alarm goes off, roll to your back, if you're not there already, with your legs straight out, and point your toes down, then push your heels down, alternating a couple of times. Circle your feet at the ankles each way once.
2 - Leg Stretch While on your back, bring one knee to your chest. Wrap your hands around it and pull it in just a little bit more. Hold a moment. You'll feel the stretch all the way from hip to neck. As you let go, point the leg straight up and point the toe. (This one is demonstrated here at the 2:06 mark.) Do the other leg. This is good for digging your way out from under the covers.
Hey, two exercises and you're not even off your back yet!
3 - Rocking Up Pull both knees to your chest and straighten your legs (same as previous exercise, only both legs at once). Put your hands under your thighs or knees and start dropping your heels back down. In essence, you're levering yourself up nice and easy, using your legs as the counterweight.
4 - Leg Stretch Since you're already sitting with your legs out in front of you, reach down to touch your toes (or as close as you can get) and hold that for a moment to stretch the hamstrings and back. Tara does it at the 1:35 mark
So now you're up. But it's still too early to get too energetic.
5-6-7 - Neck stretches. Bend your chin to your chest. Then tilt your head back as far as it will go. Crane to look over one shoulder, then the other. Roll your head from side to side. Lift and drop your shoulders, then do little shoulder circles, both ways.
8 - Heart Lift Sit crosslegged with your back straight. Put your hands behind you, slightly more than shoulder-width apart, and lift yourboobs ribs. Bend your elbows a little bit to get a really good concave arch in your spine, if you want.
9 - Side twist and stretch Many of the books had a variation of the side twist; only Namaste Yoga has this twist and stretch (their first exercise). Sitting crosslegged with your back straight, put your right hand about 12-14 inches behind your right buttcheek. Put your left hand on your right knee. Twist your whole body to the right, looking over your right shoulder. Hold. While still holding to the right side, lift your right hand straight over your head, stare at the lifted arm, and then stretch to the left, as if you were trying to drape your body over your left arm (which is still on your right knee.) This one's hard to describe. Deal with the new-agey stuff at Namaste on YouTube and watch them. This stretches my sides *way* better than the one where you just rock your knees from side to side, as illustrated first thing at the Yoga in Bed DVD site. Switch sides and do the same thing again from the opposite direction.
10-11 - Thigh stretch Spread your legs straight, then wide apart. Keeping your back straight, slowly run your hands down your legs, bending forward until you feel it all along the thigh and lower back. Hold for a moment. Then sit back upright, and put the soles of your feet together. Bend forward again, feeling the stretch on your inside thigh. See if you can get your knees to touch the bed.
This isn't so bad, is it? Over halfway through and you've just been lying down and sitting. Feeling a bit more awake?
12 - Morning Juicer I have no other name for this one; it is demonstrated as the second pose in the Yoga in Bed DVD teaser. Sit crosslegged with your back straight. Put your hands on your knees. Circle your ribs around as far as they will go, arching your back to the front, the side, the back, etc. Go in a circle each way. Like the side stretch, this is best viewed, so check the link.
Okay, now it's time to actually stand up. Get out of bed.
13 - Standing Side Stretch This is the first maneuver from the Pajama Yoga lady at the 45 second mark. Get your arms over your head (I try to do the bend and arm swing thing she does, but that depends on how stiff I feel). It doesn't matter how your arms get there, but get them straight up over your head, either palms up (one of my books) or palms forward (Pajama Lady). Bend to the left and right.
14 - Spine Roll Tuck your chin to your chest and let your whole spine roll forward, bending your knees slightly. Feel the back stretch. Roll back up slowly.
15 - No Knee-bend Lunge I made this one up because my knees won't let me do lunges and my calves really tighten up if I'm not careful. Stand at attention, facing your bed. Spread your legs so that your feet are just wider than your shoulders. Come up on your toes and turn on your toes to the right. You are now standing on tippy-toe with your right leg directly in front of your left leg and your left side to your bed. Without moving anything else and keeping your back straight, slowly bring your heels down. You'll feel the left leg stretching without ever having to bend your right knee. Go back up on your toes and do it in the opposite direction. Holding to your headboard will help with balance.
16 Last stretch! - Quads The standard quadraceps stretch. With a steadying hand on the bed, pull one of your feet back to meet the buttcheek on the same side. Hold for a moment. Switch sides.
You're done. Go feed the cats.
Who News:
Congratulations to The Mighty Moffat, who has his second Hugo for "The Girl in the Fireplace" (Dramatic presentation, short form). I will be happy for him and rise above the fact that I wanted School Reunion to get it, and that I think Blink is a better script. (Since Blink is going to be eligible for next year's Hugos, I'm fully expecting Stephen M to get a hat trick.)
Exercise - Wake Up w/Yoga
The morning yoga thing? SUCH A FANTASTIC IDEA! You don't need anything special - no yoga mat, no yoga clothes, just whatever you sleep in and your bed and maybe a pillow, and it builds from "ugh, the alarm is on" to getting you ready to get out of bed.
My routine, which runs about 6ish minutes, has been stitched together
The book Yoga in Bed: 20 Asanas to do in Pajamas, which I highly recommend. There is a website for the DVD, which has a couple exercises as a teaser; click the upper left corner.
The book Travel Yoga, which I don't particularly recommend, but I'm doing my best to get my money's worth.
Pajama Yoga on YouTube, where a middle-aged woman does a series of exercises while her bread is in the toaster. We see more of her stomach than strictly necessary, but the concept is great.
Bedtime Yoga on YouTube by some model I've never heard of. There's a certain "I have five brain cells but I'm trying to impress you with my gravitas" about this, but the exercises are sound and clearly shown.
Namaste Yoga Video 5 minute Preview on YouTube. The New Age Deep Meaning drips from every overproduced visual moment - they lost me on "movement phrase," which is just ridiculous, and "today's dynamic flow" *almost* made me turn it off - but the images are clear and that twisted side stretch was something I hadn't seen before. Also, it's much better than the side twist in the pajamas book because it is less likely to bonk me into a cat wondering WTF I'm doing instead of jumping up to produce breakfast. (I am quite likely to chase down and purchase this DVD... and watch it with the sound off.)
The book Stretching in the Office, which I'm telling you right now is a waste of money and paper, and if postage wouldn't eat up the price of returning it, I would. It's all basic stretches that you can find on the web, and a good half of it is the manual for software that isn't included - they're hoping that you'll just up and download it (for an extra fee, of course.)
1- Toe curls. When the alarm goes off, roll to your back, if you're not there already, with your legs straight out, and point your toes down, then push your heels down, alternating a couple of times. Circle your feet at the ankles each way once.
2 - Leg Stretch While on your back, bring one knee to your chest. Wrap your hands around it and pull it in just a little bit more. Hold a moment. You'll feel the stretch all the way from hip to neck. As you let go, point the leg straight up and point the toe. (This one is demonstrated here at the 2:06 mark.) Do the other leg. This is good for digging your way out from under the covers.
Hey, two exercises and you're not even off your back yet!
3 - Rocking Up Pull both knees to your chest and straighten your legs (same as previous exercise, only both legs at once). Put your hands under your thighs or knees and start dropping your heels back down. In essence, you're levering yourself up nice and easy, using your legs as the counterweight.
4 - Leg Stretch Since you're already sitting with your legs out in front of you, reach down to touch your toes (or as close as you can get) and hold that for a moment to stretch the hamstrings and back. Tara does it at the 1:35 mark
So now you're up. But it's still too early to get too energetic.
5-6-7 - Neck stretches. Bend your chin to your chest. Then tilt your head back as far as it will go. Crane to look over one shoulder, then the other. Roll your head from side to side. Lift and drop your shoulders, then do little shoulder circles, both ways.
8 - Heart Lift Sit crosslegged with your back straight. Put your hands behind you, slightly more than shoulder-width apart, and lift your
9 - Side twist and stretch Many of the books had a variation of the side twist; only Namaste Yoga has this twist and stretch (their first exercise). Sitting crosslegged with your back straight, put your right hand about 12-14 inches behind your right buttcheek. Put your left hand on your right knee. Twist your whole body to the right, looking over your right shoulder. Hold. While still holding to the right side, lift your right hand straight over your head, stare at the lifted arm, and then stretch to the left, as if you were trying to drape your body over your left arm (which is still on your right knee.) This one's hard to describe. Deal with the new-agey stuff at Namaste on YouTube and watch them. This stretches my sides *way* better than the one where you just rock your knees from side to side, as illustrated first thing at the Yoga in Bed DVD site. Switch sides and do the same thing again from the opposite direction.
10-11 - Thigh stretch Spread your legs straight, then wide apart. Keeping your back straight, slowly run your hands down your legs, bending forward until you feel it all along the thigh and lower back. Hold for a moment. Then sit back upright, and put the soles of your feet together. Bend forward again, feeling the stretch on your inside thigh. See if you can get your knees to touch the bed.
This isn't so bad, is it? Over halfway through and you've just been lying down and sitting. Feeling a bit more awake?
12 - Morning Juicer I have no other name for this one; it is demonstrated as the second pose in the Yoga in Bed DVD teaser. Sit crosslegged with your back straight. Put your hands on your knees. Circle your ribs around as far as they will go, arching your back to the front, the side, the back, etc. Go in a circle each way. Like the side stretch, this is best viewed, so check the link.
Okay, now it's time to actually stand up. Get out of bed.
13 - Standing Side Stretch This is the first maneuver from the Pajama Yoga lady at the 45 second mark. Get your arms over your head (I try to do the bend and arm swing thing she does, but that depends on how stiff I feel). It doesn't matter how your arms get there, but get them straight up over your head, either palms up (one of my books) or palms forward (Pajama Lady). Bend to the left and right.
14 - Spine Roll Tuck your chin to your chest and let your whole spine roll forward, bending your knees slightly. Feel the back stretch. Roll back up slowly.
15 - No Knee-bend Lunge I made this one up because my knees won't let me do lunges and my calves really tighten up if I'm not careful. Stand at attention, facing your bed. Spread your legs so that your feet are just wider than your shoulders. Come up on your toes and turn on your toes to the right. You are now standing on tippy-toe with your right leg directly in front of your left leg and your left side to your bed. Without moving anything else and keeping your back straight, slowly bring your heels down. You'll feel the left leg stretching without ever having to bend your right knee. Go back up on your toes and do it in the opposite direction. Holding to your headboard will help with balance.
16 Last stretch! - Quads The standard quadraceps stretch. With a steadying hand on the bed, pull one of your feet back to meet the buttcheek on the same side. Hold for a moment. Switch sides.
You're done. Go feed the cats.
